"Sunday Schedule: Circuit Training Class: 8 am + Vagabond Gymnastics: 9 am + Open Gym: 9 am to 11 am"(5.18.2014)
*Vagabond Weekend Schedule for Classes*
1. Sunday, May 18th: 9:00 am to 11:00 am Open Gym
2. Sunday, May 18th: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.
3. Sunday, May 18th: 8:00 am Vagabond Circuit Training Class
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Aerobic Session
5 Rounds of the following:
Row 250 Meters
15 Box Jumps
Run 200 Meters
B. Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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